Week9:

Day1 :Max effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (42") (DB 5kg) R:2min
Drop jumps 5x5 (43") R:2min**
Depth jumps 5x7 (29") R:2min**
Step ups 3x8 R:1min

Max strength
Back squat (145kg) 3x1 R:3min (got 1 set)
Heavy supports 4x6s (140%RM 196kg) R:1min
Lunges from plate 3x8 (28kg) R:1min
Sitting squat 3x8(155kg) R:1min
Single leg Calf raises 3x10 (each leg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day3 :Dynamic and repetitive effort upper body

Plyos
Drop push ups 4x6(6plates) R:2min**
Depth push ups 5x5 (3plates and half) R:2min**
Jump push up to plates (6plates and half) 3x3 R:2min
Dynamic push up 3x8 R:1min

Speed work and rate of force devellopement
Pull ups (drop sets) 30kg (5kg drops) R:2min
Speed bench press (60%1RM 63kg plus chains) 6x3 R:2min
Dips 3x12 R:1min
J pulls down 4x6 (60kg) R:1min
1 hand DB row 3x8 (22kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day5 :Dynamic effort lower body

Plyos
Box squat jump 2x2 (45")R:2min **
Loaded box jumps 2x4 (42") (DB 5kg) R:2min
Drop jumps 5x5 (43") R:2min**
Depth jumps 5x7 (29") R:2min**
Step ups 3x8 R:1min


Speed work
Speed squat (55%1RM: 79.75kg plus chains) 6x3 R:2min
Jump squat with 2s pause at parallel level (20%1RM:29kg) 3x15 R:2min
Speed deadlift (60%1RM:114kg) 5x2 R:2min
1leg DB dealdlift 2x8(15kg) R:1min
1leg calf raises 3x10(5kg) R:1min

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.


Day6 :Max effort upper body

Plyos
Drop push ups 4x6(6plates) R:2min**
Depth push ups 5x5 (3plates and half) R:2min**
Jump push up to plates (6plates and half) 3x3 R:2min
Dynamic push up 3x8 R:1min

Max effort work
Pull ups 3x1 (35kg ) R:2min
Bench press 3x2 (100kg)
DB floor presses 4x6 (36kg) R:1min
Swiss ball DB bench presses 3x8 (30kg) R:1min
J pulls down 3x8 (55kg) R:1min
1hand DB row 3x8(22kg)

**isn't supersetted with the rest of exercices,the rest of plyos are supersetted with the rest of exercices making sure also to allow proper recovery.

Day 2 and Day 4 are used for active recovery including a running session between 15 to 20min.

free headstand by a Shaolin practitioner